Pasta vs. Maple Syrup
Nutrition comparison of Pasta and Maple Syrup
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pasta
versus
maple syrup
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pasta and maple syrup:
- Both maple syrup and pasta are high in calories, carbohydrates and potassium.
- Maple syrup is an excellent source of calcium.
- Pasta has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, maple syrup contains more riboflavin.
- Pasta is an excellent source of dietary fiber, iron and protein.
USDA sources for nutritional information: Pasta (Pasta, dry, enriched) and Maple Syrup (Syrups, maple) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both maple syrup and pasta are high in calories. Pasta has 43% more calories than maple syrup - maple syrup has 260 calories per 100 grams and pasta has 371 calories.
For macronutrient ratios, pasta is heavier in protein, lighter in carbs and heavier in fat compared to maple syrup per calorie. Pasta has a macronutrient ratio of 14:82:4 and for maple syrup, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pasta | Maple Syrup | |
|---|---|---|
| Protein | 14% | ~ |
| Carbohydrates | 82% | 100% |
| Fat | 4% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Both maple syrup and pasta are high in carbohydrates. Pasta has 11% more carbohydrates than maple syrup - maple syrup has 67g of total carbs per 100 grams and pasta has 74.7g of carbohydrates.
dietary fiber
Pasta is an excellent source of dietary fiber and it has more dietary fiber than maple syrup - pasta has 3.2g of dietary fiber per 100 grams and maple syrup does not contain significant amounts.
sugar
Maple syrup is high in sugar and pasta has 96% less sugar than maple syrup - maple syrup has 60.5g of sugar per 100 grams and pasta has 2.7g of sugar.
Protein
protein
Pasta is an excellent source of protein and it has 325 times more protein than maple syrup - maple syrup has 0.04g of protein per 100 grams and pasta has 13g of protein.
Fat
saturated fat
Both maple syrup and pasta are low in saturated fat - maple syrup has 0.01g of saturated fat per 100 grams and pasta has 0.28g of saturated fat.
Vitamins
Vitamin E
Pasta and maple syrup contain similar amounts of Vitamin E - pasta has 0.11mg of Vitamin E per 100 grams and maple syrup does not contain significant amounts.
Vitamin K
Pasta and maple syrup contain similar amounts of Vitamin K - pasta has 0.1ug of Vitamin K per 100 grams and maple syrup does not contain significant amounts.
The B Vitamins
Pasta has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, maple syrup contains more riboflavin.
| Pasta | Maple Syrup | |
|---|---|---|
| Thiamin | 0.891 MG | 0.066 MG |
| Riboflavin | 0.4 MG | 1.27 MG |
| Niacin | 7.177 MG | 0.081 MG |
| Pantothenic acid | 0.431 MG | 0.036 MG |
| Vitamin B6 | 0.142 MG | 0.002 MG |
| Folate | 237 UG | ~ |
Minerals
calcium
Maple syrup is an excellent source of calcium and it has 386% more calcium than pasta - maple syrup has 102mg of calcium per 100 grams and pasta has 21mg of calcium.
iron
Pasta is an excellent source of iron and it has 29 times more iron than maple syrup - maple syrup has 0.11mg of iron per 100 grams and pasta has 3.3mg of iron.
potassium
Both maple syrup and pasta are high in potassium. Maple syrup is very similar to maple syrup for potassium - maple syrup has 212mg of potassium per 100 grams and pasta has 223mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, pasta has more linoleic acid than maple syrup per 100 grams.
| Pasta | Maple Syrup | |
|---|---|---|
| linoleic acid | 0.54 G | 0.017 G |
| Total | 0.54 G | 0.017 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Pasta (Pasta, dry, enriched) and Maple Syrup (Syrups, maple) .
Pasta g
()
|
Daily Values (%) |
Maple Syrup g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does maple syrup or pasta contain more calories in 100 grams?Both maple syrup and pasta are high in calories. Pasta has 40% more calories than maple syrup - maple syrup has 260 calories in 100g and pasta has 371 calories.
Does maple syrup or pasta have more carbohydrates?
By weight, both maple syrup and pasta are high in carbohydrates. pasta has 10% more carbohydrates than maple syrup - maple syrup has 67g of carbs for 100g and pasta has 74.7g of carbohydrates.
Does maple syrup or pasta contain more calcium?
Maple syrup is a rich source of calcium and it has 390% more calcium than pasta - maple syrup has 102mg of calcium in 100 grams and pasta has 21mg of calcium.
Does maple syrup or pasta contain more iron?
Pasta is an abundant source of iron and it has 29 times more iron than maple syrup - maple syrup has 0.11mg of iron in 100 grams and pasta has 3.3mg of iron.
Does maple syrup or pasta contain more potassium?
Both maple syrup and pasta are high in potassium. Maple syrup is very similar to maple syrup for potassium - maple syrup has 212mg of potassium in 100 grams and pasta has 223mg of potassium.